The Pelvic Educator is a simple inexpensive device used by clinicians to help women feel their Kegel exercises.

Step 3. How Many Kegels? How Often?

If your pelvic floor muscles are weak it is completely normal to find that you can only do a few exercises, and hold only for a few seconds with each exercise.

Start with the number of Kegel exercises you can do using the correct technique. With practice over time your pelvic floor strength will improve so that you will be able to perform more exercises and maintain each contraction longer.

Step 4. How to Start Your Kegel Exercises

Start in a comfortable position lying down – some women find that lying prone on their stomach or kneeling on all fours can help them with Kegel exercises when starting out. Alternatively lie down on your side or on your back.

Keep the normal inwards curve in your lower back during your exercises.

Squeeze and lift inwards in and around your pelvic openings.

Keep lifting and squeezing for as long as you can up to 10 seconds.

Relax your pelvic floor muscles back to resting level.

Rest until you feel recovered and repeat your Kegels up to 8-12 times in a row.